Balsamic rice bowl with lentils, peppers and walnuts
Discover a wholesome Balsamic Rice Bowl featuring nutty brown rice, protein-packed lentils, vibrant red peppers, and crunchy walnuts, all drizzled with a tangy balsamic vinegar. Perfect for a nutritious and satisfying meal!
- 12 Apr 2024
- Cook time 30 min
- Prep time 10 min
- 1 Servings
- 5 Ingredients
Welcome to a delightful and nutritious recipe: Balsamic Rice Bowl with Lentils, Peppers, and Walnuts. This dish brings together the hearty flavors of brown rice and lentils with the sweetness of red peppers and the crunch of walnuts. Enhanced with a splash of balsamic vinegar, it's a well-rounded meal that is as satisfying as it is healthy.
Ingredients:
Instructions:
- Rinse 1/2 cup of brown rice under cold water.
- In a medium pot, add the rinsed rice and 1 cup of water (use a 2:1 ratio of water to rice).
- Bring the water to a boil over medium-high heat.
- Once it starts boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer for about 30-35 minutes, or until the rice is tender and all the water is absorbed.
- Once cooked, remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork before serving.
- Rinse 1/4 cup of lentils under cold water.
- In another medium pot, add the lentils and 1 cup of water (use a 4:1 ratio of water to lentils).
- Bring to a boil over medium-high heat.
- Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Add more water if necessary.
- Drain any excess water and set the lentils aside.
- Wash and dice 1/4 cup of red bell pepper.
- In a large mixing bowl, combine the cooked brown rice, lentils, and diced red pepper.
- Add 1 tbsp of roughly chopped walnuts.
- Drizzle 1/2 fl oz of balsamic vinegar over the rice mixture.
- Gently toss all the ingredients together until they are well combined and the balsamic vinegar is evenly distributed.
- Divide the balsamic rice mixture into individual bowls.
- Serve immediately and enjoy your nutritious and flavorful Balsamic Rice Bowl with Lentils, Peppers, and Walnuts.
Tips:
- Rinse the brown rice and lentils thoroughly before cooking to remove any unwanted debris and improve texture.
- Consider soaking the lentils for a few hours before cooking to reduce cooking time and enhance digestibility.
- For an extra burst of flavor, toast the walnuts in a dry skillet for a few minutes until they're golden brown and fragrant.
- You can add some greens like spinach or kale to the rice bowl for an extra nutrient boost.
- Adjust the amount of balsamic vinegar to your taste preference; start with less and add more if needed.
Congratulations, your Balsamic Rice Bowl with Lentils, Peppers, and Walnuts is ready to be enjoyed! This wholesome dish is perfect for lunch or dinner and promises a balance of flavors and textures that will delight your palate. Enjoy the nutty crunch of walnuts, the tender lentils, and the tangy hint of balsamic vinegar with every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 590kcal | 24% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 110g | 31% |
| Fiber 10g | 26% |
| Sugar 3.43g | 3% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.15g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 70mg | 13% |
| Vitamin B1 0.99mg | 83% |
| Vitamin B2 0.24mg | 18% |
| Vitamin B3 8mg | 50% |
| Vitamin B6 0.87mg | 51% |
| Vitamin B9 280ug | 69% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 55% |
| Vitamin E 1.46mg | 10% |
| Vitamin K 5ug | 4% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.79mg | 0% |
| Iron, Fe 4.79mg | 44% |
| Magnesium, Mg 150mg | 36% |
| Phosphorus, P 480mg | 38% |
| Potassium, K 690mg | 20% |
| Selenium, Se 18ug | 31% |
| Sodium, Na 10mg | 1% |
| Zinc, Zn 3.99mg | 36% |
| Water | |
| Water 60g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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